CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 DB Sumo Deadlifts 5/5 Moose Antlers 10 Alt. Step-Ups 10 Zottman Curls Immediately into .. 2 ROUNDS 5 DB Suitcase Deadlifts 5 Push-Up to Pike Position 10 Alt. Lunges 5/5 Single Arm DB...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 30 Single Unders :30 Tuck Hold* 10 KB Deadlifts 20 Mountain Climbers 10 Bird Dogs *R2 - :30 Hollow Hold. R3 - 20 Alt. V-UpsStrengthSumo Deadlift (8-6-6-4)8-6-6-4* Sumo Deadlifts *Build...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/8 Lunges 8 DB Strict Press 8 DB Upright Rows 8 DB Front Raises 24 Single UndersStrengthPush Press (10-8-8-6)Push Press* 10-8-8-6 *Build to a Heavy weight. (Score is...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (7:00 CAP) 250m ROW | 300M AB 10 Alt V-Ups 10 Russian KB Swings 8 Kip SwingsStrengthPower Clean (Moderate 5-Rep )ON A 15:00 RUNNING CLOCK... Build to a Moderate 5-Rep TNG Power Clean...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK… 10/8 Cal ROW/AB 10 Alt. Curtsey Lunge (No weight) 15 Up-Downs 10 Alt. Curtsey Lunge (with empty Barbell or no weight) 15 Box Jumps (Step Down) :10 Perfect Front Rack...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP x 6 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 20 Jumping Jacks 10 Single DB Curl to Press 20 Jumping Jacks 10 DB Upright RowsStrengthMetcon (Weight)4 SETS* 10 Tempo DB/BB...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Squat 2 Stand 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into... 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Up-Downs 20 Reverse Single 10 Alt. DB Deadlift 10 DB Curl to Press Into… AMRAP x 4 MINUTES 10 Up-Downs 20 Double Unders/ Double Under Attempts 10 Alt. DB Deadlift 10 Alt....

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 100m ROW/AB + Max Scap Push-Ups MIN 2 - 100m ROW/AB + Max Tuck-ups or Tuck Hold MIN 3 - 100m ROW/AB + Max Scap Pull-UpsStrengthMetcon (Weight)3 SETS 10 Tempo Wide Grip...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - :40 Row MIN 2 - :20 KB DL + :20 RKBS MIN 3 - :20 Squat 2 Stand + :20 Slow Air Squats MIN 4 - :40 Slow DeadbugsStrengthFront Squat (3x6)ON A 15:00 RUNNING CLOCK... 3x6...